Nate Diaz Workout and Diet

Mixed Martial Artist

Born: 1985

Nate Diaz grew up in Stockton, California. At age 11, he began training with his older brother, Nick. Diaz’s MMA debut was with World Extreme Cagefighting, and he also competed with Strikeforce and Pancrase before joining the UFC. After winning The Ultimate Fighter 5, Diaz stayed with the UFC for 15 years before becoming a free agent. He holds a 3rd degree black belt in jiu-jitsu. Diaz has a combat sports production company called Real Fight. A vegan, he is also a cannabis advocate and has a CBD brand called GameUp. He has 1 child. Diaz has millions of followers on social media. He is 6 feet tall and weighs about 170 lbs.

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Nate Diaz’s Diet

Diet Summary

Many people are surprised to learn that tough athletes like Diaz follow a vegan diet, but many top pros do including Diaz’s older brother Nick, Venus Williams, Kyrie Irving, and Mike Rashid. Even Tom Brady used to eat a mostly plant-based diet during the off-season. Diaz went vegan at age 18, following in his brother Nick’s footsteps both in career and diet choice. He says vegan foods help with recovery. When in competition, he sticks to an even more strict raw foods diet. But when he does not have an upcoming match, he might have some fish, eggs or dairy. He employs a vegan chef named Aaron Elliot, which certainly makes it easier to stick to his diet.

Estimated Macros

Medium Fat

Medium-High Carb

Low-Medium Protein

Diet Details

Raw Foods Diet

A raw foods diet is even more intense version of veganism. Not only does it mean no animal products, but foods cannot be heated above 120°F. Preparation methods include juicing, sprouting, and dehydrating rather than cooking.

Plants Have Protein Too

Plants do contain protein, especially beans, legumes, and certain whole grains like quinoa. To get sufficient protein, it’s important to be intentional about food combinations, like eating beans with rice to get a complete array of amino acids.

A Little Cheating Doesn’t Hurt

Diaz admits to eating some fish, dairy and eggs when he’s not competing, but he avoids meat, saying he feels better without it.

What to Eat

  • Plant-based foods
  • Raw foods
  • Veggies
  • Fruit
  • Grains
  • Nuts
  • Fish (occasional)
  • Eggs (occasional)
  • Dairy (occasional)
  • Water

What to Avoid

  • Meat
  • Poultry
  • Animal byproducts
  • Cooking food
  • Junk food
  • Processed foods
  • Chemicals

Diaz on his diet

‘I’m not 100% vegan.’

Diaz on his pre-match diet

‘When I train for fights, I’m pretty much on an all-raw vegan diet.’

Diaz’s advice to others

‘Eat your vegetables.’

Nate Diaz’s Workout Routine

Workout Routine

Just Like Bro

Diaz started working out with his brother when he was 11, and training for tournaments at 16. He had his first bare knuckle competition against Robert Limon when he was 17.

Multi-Level Black Belt

Diaz holds a 3rd degree black belt in jiu-jitsu with his trainer Cesar Gracie.

On the Run

Diaz’s first love is running. It’s an essential component of his training regimen, and he’s always signing up for races.

Go the Distance

Diaz does triathlons and Iron Man competition in between fights to keep up his overall fitness.

Mega Daily Dose

Diaz works out 6 days a week, taking 1 day to rest and recover. He spends hours training for triathlons and fighting, with short breaks in between to refuel.

Endurance Matters

Diaz loves to run. He usually runs 5 miles twice a week and up to 5 times a week, with the goal of running sub-38 minutes. He believes his stamina is what helps him win those 5-minute bouts in the ring.

Medium Weights Only

Diaz lifts weights a few times a week, but he keeps it lighter, preferring to maintain agility rather than getting bulky.

Exercise Style

A Nate Diaz Routine

  • Run: 5 miles/2+ times/week in <38 minutes
  • Jiu-jitsu: daily
  • MMA training: 2-3 hours daily
  • Triathlon training: 2-3 hours daily
  • Weight training: 1-2x/week, medium weights

Diaz on ocean swimming

‘It’s the scariest thing ever…I’m only doing this because of [my brother], and now I’m gonna get eaten by a shark.’

Diaz’s trainer on his training routine

‘Usual workouts are a triathlon workout and a fight workout, 2-3 hours each, with a break to eat and refuel. One day off per week.’

Diaz’s trainer on his weight work

‘Weights once or twice a week. The weights are not super heavy. It’s to build functional strength…so they can move quicker.’

Diaz on his cardio training

‘I’ve always like to be able to get a 5-mile run finished in 37 minutes. If I can do that a couple of times a week, I’m ready to rock.’

Diaz on running

‘Endurance has been a big part of my success.’

Nate Diaz’s Supplements

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Greens

Diaz’s line of supplements is called Game Up. It includes a greens supplement chockfull of healthy ingredients including prebiotics, antioxidants, adaptogens, fiber, and probiotics.

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Adaptogens

Diaz uses the Ayurvedic herb ashwagandha to cut fat, increase muscle strength and reduce anxiety. His Game Up version comes in a convenient gummy form.

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Mushrooms

Diaz’s Game Up also includes several types of mushrooms including maitake, reishi, turkey tail and lion’s mane that promote immunity, normalize blood sugar and support overall wellness.

pack 1

CBD

Diaz advocates for cannabis, which is believed to aid with recovery, reduce pain, and lower anxiety. His pre-rolled vegan-friendly CBD is low in THC, thus legal in all 50 states.

Nate Diaz’s Lifestyle

Meditate to Win

Diaz uses meditation (and cannabis) to alleviate his worries about fighting. He also says having positive people around you is essential for success in the sport.

In It for the Free Food

Diaz grew up poor, and started going with his brother to the jiu-jitsu gym because some of the older members would buy them burritos after class.

Finding Your Weight

Diaz went up to welterweight briefly before returning to 170 lbs and the lightweight class. He says lightweight is his sweet spot.

First In

Diaz fought on the opening match of Strikeforce in 2005 against Tony Juarez, whom he beat via knockout in the first round.

Fate Intervenes

Diaz famously beat MMA juggernaut Conor McGregor in 2016 after the intended opponent Rafael Dos Anjos had to step down due to injury. McGregor moved up to welterweight class just so he could fight Diaz again in UFC 202. McGregor won by majority decision, but it was a close call.

Top Contender

Diaz is in third place for UFC bonuses behind Donald ‘Cowboy’ Cerrone and Charles Oliveria, but Diaz isn’t done fighting yet.

The Fighting Never Ends

After Diaz’s older brother Nick was defeated by unanimous decision by Joe Riggs in UFC 57, the two (Nick & Joe) got into a fight in the ambulance and at the hospital, with Nate joining in the fray.

Diaz on meditation

‘If you don’t find time to meditate and get all that negative out, and if you don’t have the right people being positive around you, this is a very scary job to have if you don’t learn how to control your fear.’

Diaz on lightweight vs welterweight competition

‘I feel better, faster, stronger there.’

Diaz on steroids

‘I never did steroids in my life. I know all the fighters; they’re all on steroids.’

Diaz on his stamina

‘I can always do five 5-minute rounds any day, even if I was drinking yesterday or doing whatever. I’m a seasoned athlete, an endurance athlete, and I’m always working out.’

Diaz on being suspended

‘These suspensions are the only vacations I’ve ever had.’

Diaz on his career path

‘If I had been thinking business since I was 21, I’d be a rich man right now.’

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